This Mediterranean Chickpea Tuna Salad is a healthy, protein-packed lunch idea made without mayo! Ready in 10 minutes, it’s light, flavorful, and perfect for meal prep.
Are you tired of the same old, heavy, mayo-laden tuna salad? We have a game-changer for you. This Mediterranean Chickpea Tuna Salad is a vibrant, heart-healthy twist on the classic. It’s incredibly easy to make, packed with plant-based protein and fiber from chickpeas, and bursting with fresh flavors from a zesty lemon-herb vinaigrette.
Forget the gloppy sandwich filler—this is a bright, satisfying salad you can feel great about eating. It’s perfect for a quick lunch, a light dinner, or as a standout dish for your next picnic or potluck. Gluten-free and dairy-free, it’s a crowd-pleaser that comes together in just 10 minutes!
Why You’ll Love This Chickpea Tuna Salad
- Ready in 10 Minutes: No cooking required! Just chop, mix, and enjoy.
- Meal Prep Champion: The flavors meld and improve overnight, making it the perfect make-ahead lunch for the week.
- No Mayo, No Problem: Our tangy lemon and olive oil dressing is lighter and more flavorful than traditional mayonnaise.
- Packed with Protein & Fiber: With both chickpeas and tuna, this salad is incredibly satisfying and will keep you full for hours.
Ingredients You’ll Need
This recipe uses simple, whole ingredients to create a powerhouse of flavor and nutrition.
For the Salad:
- 2 (5 oz) cans of Solid White Albacore Tuna in water, drained well
- 1 (15 oz) can of chickpeas (garbanzo beans), rinsed and drained
- 1 cup English cucumber, finely diced
- 1/2 cup cherry or grape tomatoes, quartered
- 1/4 cup red onion, finely diced
- 1/4 cup Kalamata olives, pitted and sliced
- 2 tbsp fresh parsley, chopped
- 2 tbsp fresh dill, chopped
For the Lemon-Herb Vinaigrette:
- 1/4 cup extra virgin olive oil
- 3 tbsp fresh lemon juice (about 1 large lemon)
- 1 tsp Dijon mustard
- 1 small clove garlic, minced or grated
- 1/2 tsp dried oregano
- Kosher salt and freshly ground black pepper to taste
How to Make Mediterranean Chickpea Tuna Salad
This recipe is as simple as it gets. Here’s how to make it:
1. Make the Dressing: In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper. Set aside.
2. Combine Salad Ingredients: In a large mixing bowl, add the drained chickpeas and tuna. Use a fork to break up the tuna into flakes. Add the diced cucumber, quartered tomatoes, red onion, Kalamata olives, parsley, and dill.
3. Toss Everything Together: Pour the prepared lemon-herb vinaigrette over the salad ingredients. Gently toss until everything is evenly coated.
4. Serve and Enjoy! Taste and adjust seasonings if needed. You can serve it immediately or let it chill in the fridge for 30 minutes to allow the flavors to marry.
Expert Tips for the Best Salad
- Drain Well: Be sure to drain the tuna and chickpeas thoroughly to prevent a watery salad.
- Quality Matters: Since the dressing is simple, use a good quality extra virgin olive oil and fresh lemon juice for the best flavor.
- Let it Marinate: For the most flavorful experience, let the salad sit in the refrigerator for at least 30 minutes before serving.
- Add Creaminess: For a touch of creaminess without mayo, try mashing 1/4 of an avocado into it or adding a sprinkle of crumbled feta cheese.
Serving Suggestions
This versatile salad is fantastic in many ways:
- In a Wrap or Sandwich: Stuff it into a pita pocket, whole-wheat wrap, or between two slices of sourdough.
- Over Greens: Serve it on a bed of fresh romaine lettuce, arugula, or spinach for a low-carb option.
- With Crackers: Enjoy it as a healthy dip with whole-grain crackers or cucumber slices.
- As a Side Dish: It pairs beautifully with grilled chicken, fish, or kebabs.
How to Store
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. The vegetables may release a little water as it sits; just give it a stir before serving again.
If you love the vibrant flavors of this salad, you must try the classic version
Frequently Asked Questions (FAQ)
Can I use canned salmon instead of tuna?
Absolutely! Canned salmon or even shredded rotisserie chicken would be excellent substitutes.
Is this chickpea tuna salad gluten-free?
Yes, this recipe is naturally gluten-free. Just be sure to serve it with gluten-free crackers or bread if desired.
Can I make this recipe vegan?
Yes! To make a vegan “tuna” salad, simply omit the tuna and add an extra can of chickpeas (lightly mashing some for texture) or use marinated artichoke hearts.
Nutritional Information (Per Serving)
This information is an estimate provided for informational purposes only.
- Calories: 320kcal
- Carbohydrates: 22g
- Protein: 20g
- Fat: 18g
- Saturated Fat: 2.5g
- Fiber: 6g
- Sugar: 5g
Conclusion
This Mediterranean Chickpea Tuna Salad is proof that eating healthy doesn’t mean sacrificing flavor. It’s a quick, nutritious, and utterly delicious solution for lunch that will break you out of your boring salad routine. With its bright flavors and satisfying texture, it’s a recipe you’ll find yourself coming back to again and again.
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